Sautéed Fish Filets with Lemon and Garlic

Sautéed Fish Filets with Lemon and Garlic


Cooler Kitchen spent a week on the beach! We road tripped down to the Outer Banks of North Carolina, where we were blessed with incredible weather and unbelievable fresh seafood. This was the third time that Julie and Brandon went down to OBX together, and it used to be a yearly family vacation tradition for Brandon’s family for decades.

We hit up The Whalebone, our undisputed favorite seafood shop in America, and the owner suggested that we sautée pompano filets. I’ve learned that I should always take his advice! I never even knew what a pompano was before this evening, but now I will always regard this fish as the most delicious fish that I have ever tasted.


We used our 9″ EZ Grip Silicone Tongs to cook the fish. They worked great, and didn’t scratch the non-stick pan.


Fear not if you have never heard of pompano, or have no way of buying it for. Where you are, because the recipe I used to cook the filets is universal for cooking basically any fish. You dip the fish in milk, then dredge lightly in flour, then toss it in a pan with olive oil, lemon zest, garlic, oregano and butter. I even tried this same exactly prep process out the next night with soft shell crabs, and it was fantastic!

Make sure you check-in with Cooler Kitchen all summer, where we will be sharing more recipes and tips from our vacation adventures!

Sautéed Fish Filets with Lemon and Garlic
Cuisine: Fish
  • 1 tbs olive oil
  • 3 cloves garlic, minced
  • ½ tbs oregano
  • Zest of one lemon
  • 1 tsp crushed red pepper flakes
  • 1 tsp salt
  • 1 + ½ tsp black pepper, divided
  • 2 tbs butter, divided
  • 8 fish filets
  • 1 cup of milk
  • 1½ cups flour
  • 2 tbs fresh parsley, chopped
  • 1 tbs lemon juice
  1. Heat a large non-stick skillet on medium heat. Toss the olive oil, garlic, oregano, lemon zest, red pepper flakes, salt, and ½ tsp black pepper in a small bowl. Add the olive oil mixture with 1 tbs butter to the pan and heat for 3 minutes until you can smell the garlic and the butter is bubbling and frothy.
  2. Meanwhile, mix together the flour and 1 tsp black pepper. In batches of two at a time, dip the fish filets in the milk, then dredge the filets in the flour, and sautée them in the pan for about 3 minutes on each side until lightly cooked. Place the cooked filets on a platter, and continue the cooking process, adding extra butter to the pan as needed to keep the garlic bits from getting too dry or burning, until all the filets are cooked. Top the filets with parsley and lemon juice, and serve immediately.
The post Sautéed Fish Filets with Lemon and Garlic appeared first on Cooler Kitchen.


Write a comment

Comments are moderated